While trendy diets come and go, what does not change is how
the human body functions and the nutrients required for optimal health. There
are disagreements and various interpretations of how much of each nutrient one
should consume. Search the internet and you can find a study to support most
any opinion. Ultimately this has led to mass confusion. As one of my clients
recently said to me, “It’s kind of interesting when you think about it – how we
are the only animals that do not know what to eat!”
Last month I provided an overview of each macronutrient
(protein, carbohydrate, and fat). This month we begin a deeper exploration,
beginning with protein.
Protein provides the structural basis for our body: building
and repairing our muscles, ligaments, tendons, nails, hair, organs, glands,
blood, hormones, neurotransmitters, cell receptor sites, antibodies, and
enzymes. As you read and learn about
what protein does in your body, please consider this question – are you eating
enough protein?
Let’s take a closer
look at the functions of protein:
Building and repairing muscles, ligaments, and tendons –
this is obviously extremely important for all of us. Be aware that building and repairing is a
continuous process. Exercise breaks down
muscle and then the body builds newer, bigger, and stronger muscle in its place
via the repair process.
Protein is
essential for a strong body. One of the
key proteins utilized is collagen. For more information about healthy exercise,
please visit my blog at: https://brwellness.com/?cat=10.
Nails and hair – for beautiful glowing hair and robust nails
protein is important. Collagen also plays an important role here. For more
information about collagen, please visit my blog at: https://brwellness.com/?p=774.
Organs and glands – these are at the basic operating systems
of your body. The heart and lungs for
breathing and circulation; the stomach, small intestines, large intestines, and
pancreas for digestion; the liver for hundreds of functions including keeping
the blood clean; the endocrine glands for producing the hormones that regulate
and monitor how your body functions.
Protein keeps these systems up and running! For more information about
digestion, please visit my blog at: https://brwellness.com/?cat=15.
Hormones – regulating and controlling all the key processes
of your body. This includes blood sugar
control, stress response, metabolism, and the menstrual cycle to name a
few. Along with neurotransmitters the
hormones determine how you feel physically, mentally, and emotionally at any
given moment. For more information about hormones, please visit my blog at: https://brwellness.com/?cat=11.
Neurotransmitters – neurotransmitters are very important for
our mental health. There are two types
of neurotransmitters. Excitatory
neurotransmitters energize, excite, and stimulate us helping us to focus,
learn, and remember. Inhibitory
neurotransmitters keep us happy, relaxed, and peaceful. As with most areas of life, it is all about
balance.
There are six key neurotransmitters: For focus - dopamine,
epinephrine, and norepinephrine; for learning and remembering – acetylcholine;
for feeling relaxed – GABA; and for being happy - serotonin.
For a more detailed discussion of neurotransmitters, please
visit my blog at: https://brwellness.com/?p=56.
Antibodies – a critical part of our immune system to keep us
healthy. For more information on the immune system, please visit my blog at: https://brwellness.com/?p=780.
Enzymes – the catalyst to all the chemical reactions in our
bodies.
Where does protein
come from?
Proteins come from both animal (meat, fish, poultry, milk,
cheese, eggs) and plant sources (whole grains, legumes, nuts, and seeds). When we eat protein we are actually consuming
amino acids. Different proteins have
different amino acid compositions.
Among the amino acids there are nine that are considered
“essential.” Anytime you hear the word
“essential” in nutrition it means we need to eat that specific nutrient because
our body does not manufacture it. Other
“essentials” are some fatty acids, Vitamin C, and minerals.
You will also hear the term “complete” as it relates to
protein. This means that the specific
protein source contains all of the essential amino acids in sufficient
quantities to sustain human life. With
few exceptions, only animal based proteins are complete. Non-animal based proteins considered to be
complete include spirulina and quinoa. This is why vegetarians are advised to
combine foods (such as rice and beans) to receive all the essential amino
acids.
Since our body is constantly building and repairing itself,
it requires a constant supply of protein.
Therefore, I recommend protein be consumed with each meal.
What proteins should
I eat?
It is best to consume grass fed meats, free range fowl, wild
fish, and organic foods. Also, these are general guidelines. If you have a food
sensitivity or allergy to any of the following food(s) you should not eat them.
For further specific guidance I recommend you consult with a qualified nutrition
consultant.
Eat these foods for protein:
MEATS: Beef, bison,
lamb, veal, lean pork; POULTRY: Chicken,
turkey, duck; SEAFOOD: Any wild caught fish
or shellfish, fresh or frozen. Bone broth from any of the above.
OTHER PROTEINS:
Legumes (beans and peas); NUTS & SEEDS: Nuts and seeds such as: almonds, Brazil nuts,
cashews, walnuts, pecans, pumpkin seeds, sunflower seeds, raw or dehydrated. Natural
nut butters where oil rises to the top - avoid commercial brands (containing
hydrogenated oils and sugar), best is almond butter.
DAIRY: Eggs; Butter; Cheese, Cottage cheese; Yogurt without
added sugar.
Practice balance and moderation of these foods for protein:
GRAINS (Limited quantities ONLY – 1-2 times per day
maximum): Sprouted grain bread; Whole grain breads/crackers; Whole grains -
brown rice, quinoa, bulgur, millet, wild rice; Whole grain cereals, pastas -
i.e. oatmeal, health store cereals. Organic is best as conventional grains
contain pesticides.
Avoid these protein sources: Lunch meat or cured and processed
meats with nitrites or MSG; All soy that has not been fermented (miso and
tempeh are okay); Wheat if you are gluten intolerant or sensitive.
How much protein
should I eat?
This is a difficult question to answer. You will see all kinds of answers depending
upon the belief system of the practitioner.
The USDA’s guidelines tell you protein should be about 10% of daily
calories which works out to about 45-50 grams of protein per day. This is for the average 16-70 year old
female. That is a wide range and you are
certainly not that!
I recommend the following rule of thumb: you should consume one-third
of your body weight in grams of protein for the average person and one-half
body weight for an active person. And the simplest rule of thumb is to have
some complete protein with each meal. For an individualized program I recommend
you see a qualified professional.
Bernard Rosen, PhD is a Nutrition Consultant and
Educator. He works with individuals, groups, and at corporations to create
individualized nutrition and wellness programs. His office is in Mequon, WI. To
learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call
(262) 389-9907 or go to www.brwellness.com.
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